CrossFit Canvas
General Fitness, Weightlifting, Strength & ConditioningThree workouts per week, split into one lower body day, one upper body day and one accessory day.
3 sessions per week
Must use App app to view and log training
Program Training
A
Goblet Squat
3 x 10
B
GHD Hip Extension
3 x 10
C
Leg Extension
3 x 10
D
DB Deadlift
3 x 10
E
Goblet Goodmorning
3 x 10
F
Alternating Bodyweight Lunge
3 x 12
G
Med Ball Twists
3 x 12
H
Plank
4 x 0:30
I
Cool Down
3 x 10
A
Chest Press Machine
3 x 10
B
DB Fly
3 x 10
C
Incline DB Bench Press
3 x 10
D
DB Bicep Curls
3 x 10
E
Tricep Rope Pulldowns
3 x 12
F
DB Front Raise
3 x 10
G
DB Side Bend
3 x 10
H
Single Leg RDL
3 x 10
A
1-Arm DB Row
3 x 10
B
Lat Pulldown
3 x 12
C
KB Squat to High Pull
3 x 10
D
Machine Seated Hamstring Curls
3 x 10
E
DB Shrug
3 x 12
F
Seated Cable Row
3 x 10
G
Butterfly Stretch
3 x 10
H
Band Face Pull
3 x 10
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
